Have you tried to lose fat around the thighs to no avail? You aren’t alone.
Reducing thigh fat is tricky for various reasons. For some, genetics is to blame, yet for many people, it is the method they choose for fat loss.
Spot reduction is popular in many circles, but research reveals that it’s not possible to target specific areas of the body for weight loss.
But that doesn’t mean that you can’t regain shapely thighs.
If you want to lose thigh fat, the best approach is to undertake an exercise routine that gets rid of overall body fat. Overall body fat is the key to losing thigh fat and that’s mostly achieved by proper nutrition (or being in a caloric deficit). From there, you’ll want to work on strengthening and toning thigh muscles.
If you are seriously craving some sexy thighs, sit tight because this article will detail a few exercises that will help get you there.
Strength Training Exercises
These exercises are focused on building muscular endurance and strength. The following are some multi-joint, strength training workouts to help lose leg fat.
This move works out your entire body, with more focus on your back and legs. The dead in the word ‘deadlift’ refers to dead weight, so each rep begins on the floor at a dead stop.
- Stand with your feet mid-way under the bar, with your heels at hip-width apart and toes on a 15ᵒ angle (facing out)
- With hands at shoulder-width apart, bend over at the waist
- Bend your knees to get into position, lowering yourself enough for your shins to touch the bar
- Raise your chest to straighten your back, but be careful not to change your position
- Take a deep breath, and stand up with the bar, being careful to lock your knees and hips in place
- Unlock your knees and hips to return the bar to the floor for a complete rep
Squats are a common go-to exercise to reduce thigh fat and sculpt the legs and butt. They also work the core, thigh, calves, glutes, and abs.
- Stand, back straight and feet at shoulder-width apart
- Bend your legs to lower your hips towards the floor. This should be a conscious, controlled movement (avoid springing)
- Return to a standing position, again using controlled movement to complete a rep
Be careful not to hunch your back. Also, ensure your heels are firmly planted on the floor. For variation, you can do your squats with weights or dumbbells.
A lunge is a one-leg work out that uses your body weight to work your glutes, core, hamstrings, hips, and inner thighs.
Lunges also build endurance and enhance lower body strength.
- Stand with your back straight, feet width apart, and engage your core.
- Take a step forward so that your knee is at a 90ᵒ angle, with the rear knee remaining parallel to the ground.
- Your front knee should remain behind your toes.
- Return the extended foot to ease yourself back up to complete a rep
For variation, you can use dumbbells, try side lunges, and do torso twists and so on.
While burpees aren’t the easiest exercises to take on, they typically require little or no coaching to do them right. Nor do they require any equipment! The only requirement is an ample supply of determination (because your muscles will start aching, and your body is sure to resist after a bunch in succession).
Few exercises provide as much benefit as burpees. These exercises work the thigh muscles, chest, abs, shoulders, triceps, butt, and quads.
- Stand up straight with feet shoulder-width apart
- Place your weight on your heels, with arms at the side
- Crouch down to place your palms on the floor, out front, but inside your feet
- Putting your weight on your hands, softly jump feet back to land on the balls of your toes to resemble a plank
- Jump your feet back to land outside your hands
- Revert back up to an almost standing position, then jump with hands above your head
- Rinse and repeat
Note: You can do a push up while in plank position and do high knee jumps to increase this exercise’s difficulty.
If only all exercises were as fun as jumping jacks! With this one, you don’t even need the gym; only enough space to jump.
Even though this exercise looks simplistic, it will send your heart rate up and, as a result, burn a significant number of calories. Jumping jacks target the glutes, hip flexors, and quads.
- Stand upright with hands loosely on your sides
- Bend at the knees slightly to jump
- As you jump, stretch your legs to shoulder-width apart, stretching your arms over your head
- Jump back to a neutral position by bringing your feet back together and drawing your arms back to your sides
Leg raises help to strengthen and shape thighs, hips, and backside (and can be done from anywhere). These exercises can also give a better range of motion to the hips and enhance your stability.
- Lie on your back, with legs together and extended
- Keeping your legs straight, draw your legs upwards towards your head in a slow, controlled movement
- Be sure to breathe in and out and to engage your core
- Slowly lower your legs back towards the floor, again with a steady, controlled motion to where your heel almost touches the floor
- That is one complete rep.
To get the most out of this exercise, ensure that your knees are in line with your hips and not locked. Similarly, your back and trunk should remain straight to prevent injury.
Aerobics is an excellent choice of exercise to reduce thigh size.
Aside from strength training, aerobics always come in handy when trying to lose excess fat. This is because aerobics work to burn fat all over the body- thighs included.
The general recommendation is to get in 30 minutes of moderate aerobic activity daily.
Cycling is a great aerobic exercise for anyone keen on burning fat. It also builds endurance in the hamstrings, glutes, quads, and calves.
Swimming, walking, hiking, spinning, dancing, and kickboxing are examples of other aerobic exercises you can include in your regimen.
Like any other exercise, the effectiveness of any effort to lose thigh fat depends on consistency and form.
The correct form ensures you target the right muscle groups (and avoid injuries), while consistency ensures you build strength and work the intended muscle groups.